Ua noj ua haus rau cov menyuam yaus ua rau muaj kev ntxhov siab vim kuv xav tias kuv yuav hloov tau ob peb yam ntawm kuv tus menyuam nyiam tshaj plaws. Cov no yog txhua yam muaj cov khoom xyaw nrog kev noj qab haus huv thiab yooj yim los npaj. Cov menyuam yuav nyiam cov tais diav thiab cov neeg laus. Cov zaub mov no kuj zoo kawg nkaus rau koj cov menyuam tuaj yeem ua haujlwm hauv chav ua mov, uas yog ib txoj hauv kev zoo rau kev txhawb cov neeg noj nqaij kom noj cov zaub mov zoo.
Hauv tsev Hummus
Tej zaum koj yuav muaj sij hawm yooj yim dua rau cov me nyuam noj zaub nyoos yog hais tias koj muab cov khoom qab zib rau koj, xws li ib tug dip. Hummus yog tsim los ntawm chickpeas thiab sesame noob muab tshuaj txhuam (tahini), yog li nws muaj nqaij noj qab nyob zoo cov rog, fiber, thiab protein. Hummus kuj tuaj yeem muab nrog pita qhob cij, ci chips lossis crackers.
Cov khoom xyaw rau kab npaus:
- 15-ounce tawm chickpeas, drained thiab rinsed
- 1 clove qej
- 1/4 khob txiv roj roj
- 2 tablespoons tahini
- 1 tablespoon txiv qaub kua txiv
- 1/4 teaspoon paprika
- kosher ntsev
Muab tag nrho cov khoom xyaw rau hauv cov zaub mov noj thiab pab nrog zaub ntug hauv paus, zaub paj zaub paj thiab txiv lws suav.
Fresh Fruit Smoothie
Smoothies zoo ib yam li milkshakes, yog li lawv zoo heev rau cov menyuam yaus nrog lub qab zib. Ua ke ntawm cov txiv hmab txiv ntoo thiab cov khoom noj muaj txiaj ntsig zoo pub rau cov kua qaub no, cov tshuaj tua kab mob, cov tshuaj calcium, thiab fiber.
Cov khoom xyaw rau ib qho smoothie:
- 1/2 khob mis
- 1/2 khob vanilla yogurt
- 1 txiv tsawb, tev
- 1/2 khob hulled strawberries
- 1/2 khob cub kooj.
Muab tag nrho cov khoom xyaw rau hauv kev kub ceev kom txog thaum tus, txog li 15 mus rau 30 feeb.
Crunchy Roasted Chickpeas
Raws li legumes , chickpeas muaj protein ntau thiab fiber tab sis tsis siab hauv calorie ntau ntau. Ci chickpeas muab rau lawv ib tug zoo crunch. Cov paprika thiab kua hmoov ntxiv hmoov ntxiv me ntsis tsw.
Lawv yooj yim thiab lom zem ua.
Cov khoom xyaw rau cov chickpeas:
- 1 15-ouncce tau chickpeas, drained thiab rinsed
- 1 tablespoon txiv roj roj
- 1/2 teaspoon chili hmoov
- 1/2 teaspoon paprika
- 1/4 teaspoon hiav txwv ntsev
Preheat qhov cub kom txog 400 degrees Fahrenheit. Muab cov khoom xyaw ua ke tso rau hauv ib lub tais loj thiab pov tseg kom txog rau thaum chickpeas muaj co kab co. Kis rau ntawm ib daim ntawv tais diav thiab ci hauv qhov cub rau 35 mus rau 40 feeb kom txog thaum xim daj thiab pob txha.
Pizza Bagels
Pizza yog ib tus menyuam nyiam, tab sis cov rog thiab calorie ntau ntau tuaj yeem tawm ntawm tes yog tias koj ua hauj lwm pizza tag nrho. Cov pizza bagels no yog ib qhov zoo hauv cov calcium. Siv tag nrho cov hnab looj roj rau ntxiv fiber ntau.
Cov khoom xyaw rau 4 pizza bagels:
- 2 whole wheat bagels, sliced hauv ib nrab
- 1 tau los sis thawv pizza ntses
- 2 mus rau 3 ounces cov tsom iav dub
- 1/2 teaspoon oregano
Preheat qhov cub kom 375 degrees Fahrenheit. Muab qhov plaub daim phij tawj rau ntawm daim ntawv ci thiab txhuam ib sab nrog ib rab diav (lossis ob) ntawm cov ntses pizza. Faib cheese thiab oregano sib npaug ntawm cov txiv hmab txiv ntoo. Ci hauv qhov cub kom txog 10 feeb kom txog rau thaum lub cheese yog bubbly thiab pib tig xim av.
Avocado Yogurt Dip
Ntawm no yog lub veggie cua uas yog siab hauv calcium thiab noj cov khoom noj qab haus huv monounsaturated tiam sis tsis siab heev hauv calorie ntau ntau. Zoo meej los pab nrog lub phaj ntawm cov veggies tshiab los yog koj siv tau nrog cov chips ci.
Cov khoom xyaw rau avocado yogurt dip:
- 1 avocado
- 1 khob dej tsis qab rog kua mis nyeem qaub
- 1 1/2 tablespoon txiv qaub kua txiv
- 2 tablespoons tws tshiab cilantro
- 1/2 teaspoon cumin
- ntsev thiab kua txob, mus saj
Muab tag nrho cov khoom xyaw tshwj tsis yog ntsev thiab kua txob thiab sib tov kom txog thaum uas feem ntau sib tov. Saj thiab ntxiv ntsev thiab kua txob rau koj li thiab sib xyaw kom txog thaum sib xyaw kom haum.
Cherry Txiv Qaub Ntshav Dawb
Cherries thiab limes yog siab nyob rau hauv vitamin C thiaj li cov khoom qab zib no yog zoo rau koj cov me nyuam. Koj yuav xav tau ib txheej moulds. Yas popsicle tuaj pwm pheej yig thiab yooj yim mus nrhiav hauv khw, los yog koj tuaj yeem ua rau koj tus kheej nrog cov ntawv me me thiab popsicle sticks.
Cov khoom xyaw rau 6 lub txiv qaub txiv qaub lub txiv qaub:
- 1 khob cherries, tshiab tshiab nrog pits muab tshem tawm los yog khov nrog tsis muaj qab zib
- 1 khob dej
- 1/4 khob kua txiv qaub
- 1/4 khob zib ntab
Ncuav tag nrho cov khoom xyaw rau hauv kev kub ceev thiab muab kom txog thaum tus cab. Ncuav rau hauv pwm. Ntxiv popsicle sticks thiab khov li 5 teev.